Innholdsfortegnelse for May 2023 i Psychologies

‘It feels like I’m on a train track and there’s something coming soon,’ said a loved one to me recently. It’s a great description of anxiety: that sense of fear that the future holds something terrible; the constant worry that we’re going to meet something we cannot manage; dread about what will happen next. And anxiety is something ever more of us are struggling with. According to some statistics, there are eight million sufferers in the UK, with 60 per cent of us showing sign of some symptoms. It makes worrying reading, but it’s not that surprising. Untreated stress is one of the main causes of anxiety, and what have the past few years been if not stressful? Add to that the world we live in, and our ever-more hectic…

Call for change I was amused to read Harriet Minter’s recent entertaining article about ageing – but shocked to discover that any GP would announce their pleasure at seeing a female patient who wants to discuss ‘something other than the menopause, because everyone is so convinced they’re in it nowadays’. How dare a GP suggest that women are booking precious appointments to seek help for what are, for many, devastating symptoms, and trivialise this by implying they have talked themselves into thinking they are ‘in it’, as though they are complete fantasists? I just hope that by the time our daughters and granddaughters reach this time of life they will have better access to help, and be taken seriously. Celebrities such as Davina McCall and Penny Smith are doing a…

What do you think when you see someone arrive to eat alone in a restaurant? Or sitting quietly on a bench, locked in their own thoughts, without any companions? Some cultural clichés might suggest mild pity is a valid response – being alone, we’re told, is awful and lonely. When we call people ‘loners’ it feels gently pejorative. And it still takes a hefty dose of ‘not caring what other people think’ to take yourself on a solo trip to the theatre or the cinema. In recent years, however, I’ve started to have a different reaction to seeing people out and about in solitude – one best described as a kind of wistful envy. Maybe it’s because I am busy – busy for such clichéd reasons, I’m almost embarrassed to…

Anger is omnipresent online. You likely encounter angry people in your online interactions a couple of times a week, up to a couple of times per day. Maybe they are people you know and are interacting with via email, text, or Messenger, or maybe they are strangers you encounter on social media and will never connect with again. What’s fascinating, though, is that even though the consequences of an online argument with a stranger may be different than such an argument with a friend, the causes of such anger are very similar. There are relatively simple explanations for why we encounter angry people online as often as we do, and it’s because social media and electronic forms of communication – such as email and texting – have changed how we…

Wherever you look, it seems like there’s something new to worry about. Between the refugee crisis, the war in Ukraine and the climate emergency, even without the pandemic, the news is a constant source of stress – and that’s forgetting what we all have going on in our own lives! The reality is that these are anxious times and, as such, it’s more important than ever to stay on top of stress and lean on the things that help bring us quiet strength. Whether you have experienced anxiety before, or are experiencing it for the first time and it’s hit you like a bolt out of the blue, recognising the things that spark your anxious thinking, and exploring ways to calm your mind and body, will help you feel in…

One of the best lessons I’ve ever learned is this: perfectionism is overrated. As someone who used not to try anything unless I could ace it, I’ve missed out on many experiences and denied myself the pleasure of developing new skills. Like pottery, or bread-making, or larceny. Finding out you’re actually useless at something (or, worse, mediocre) can be uncomfortable. It can uncomfortably challenge our view of ourselves. But in recent years, I’ve found a perverse pleasure in exactly that. It’s freeing, and builds resilience. For example, since quitting alcohol, I dread occasions that call for dancing. Whether it’s a glitzy wedding reception or yet another five-year-old’s Frozen-themed do, it gives me fear-induced rigor mortis. This is semi-logical – I have the grace and rhythm of a wet scarecrow –…

Culthread Penzance Long Sleeveless Puffer Jacket, £259, culthread.com A fantastic piece for when the weather is changeable (or you’re destined for higher altitudes, where temperatures can dip). A combination of a puffer jacket and gilet, the outer, lining and insulation are all 100 per cent recycled. It’s 100 per cent vegan, too. Sherpa Adventure Gear Bhutan Vest Verdigris Multi, £90, sherpa adventuregear.com We love this mix of old and new – the pattern is inspired by the traditional woven textiles of Nepal, but the fabric is created from 60 per cent recycled polyester. This company is passionate about ethical production, and with every purchase a donation is made to fund a child in Nepal to spend a day in school. ACAI Outdoorwear The Aventurite Stretch Skinny Outdoor Trousers, £89, acaioutdoorwear.com…

Recently, one of my favourite creativity gurus, Keith Johnstone, passed away. I first encountered his work as a young drama student, when his pioneering guide to improvisation, Impro (Bloomsbury, £18.99), was a set text. I loved his philosophy that the key to making anything new was to respond positively to whatever presented itself to you in the moment. As he put it: ‘There are people who prefer to say “yes” and there are people who prefer to say “no”. Those who say “yes” are rewarded by the adventures they have. Those who say “no” are rewarded by the safety they attain.’ I have always appreciated this wisdom because it’s not saying one approach is right and the other is wrong, but rather that each has its upside, and we can…

Bloom with a view In Japan, taking in the tree blossom and admiring the floral clouds of pink and white is a well-established tradition, known as hanami. And we have plenty of blossoms to admire here in the UK, too. The National Trust is running its annual celebration by encouraging people to share their images online with the #BlossomWatch hashtag. There are some beautiful National Trust properties where you can see cherry blossom, such as Dunham Massey in Cheshire, Hinton Ampner in Hampshire, and Mount Stewart in County Down. For more suggestions, visit nationaltrust.org.uk AIM HIGH Enjoy some mountain mindfulness in beautiful Snowdonia. Llanberis Retreats is running its Mountain Rest Retreat from 19–21 May at a traditional cottage in Llanberis, Gwynedd, North Wales. The weekend includes yoga, meditation, forest bathing…

AMY MORIN Spending time on your own offers a space for calm, says psychotherapist Amy Morin: ‘Being alone can help you process who you are and your place in the world. But it can be scary if you’re not used to it,’ she adds. Learn how to build a little alone time into your daily life, and feel the benefits, on page 22. DR SULA WINDGASSEN We know that practices such as gratitude can create a positive feedback loop into changing our thought processes, which can make us feel inherently ‘lucky’, says psychologist Dr Sula Windgassen. But is there a level of privilege attached to the idea of attracting good fortune through mindset alone? Discover more on page 38. JAMES WITHEY ‘Every short-term action you take to manage your stress…

Tess Daly can scarcely believe how quickly the years are whizzing by. It only feels like yesterday that she was cradling her eldest as a newborn, and yet, somehow, that tiny baby will be heading off to university this September. Blink, says Daly, and you miss it. And for the time being at least, she has only one way of coping with her daughter’s impending departure from the Buckinghamshire family home: ‘Denial. Complete denial!’ she says. ‘I can’t even imagine it, but I do know that the whole empty nest syndrome is going to be crazy. ‘The centre of my universe has been my kids, so the thought of them ever leaving me feels… wild. I’ve actually told them that they can’t settle more than five miles away from home,…

Tick the answers that most closely apply to you, then add up the symbols. Read the section, or sections, you ticked most, to find out what’s stopping you feeling calm 1 Your anxiety can be triggered by anything that involves making ■ Choices............................................ ☐● Changes........................................... ☐◆ Connections.................................... ☐♥ Commitments ................................. ☐ 2 Sometimes, you wish you cared less about ♥ How much you’ve achieved ........... ☐◆ Doing the right thing ...................... ☐● What will happen ............................ ☐■ Doing everything well..................... ☐ 3 You could most benefit from more trust that you ■ Are enough ...................................... ☐♥ Do enough ....................................... ☐◆ Are loved enough............................ ☐● Are brave enough ........................... ☐ 4 In the grip of anxiety, you can lose perspective on what ♥ Really needs doing now.................. ☐◆ You really need…

Spring out of bed, tackle complex tasks with ease, and keep brain fog at bay, with the energising and clarifying effects of iron. Iron is essential in so many bodily processes, most notably haemoglobin and myoglobin production, which are crucial in the transportation of oxygen to our muscles and organs. With so much to gain from iron physically and mentally, we spoke with Dr Carrie Ruxton from the Health & Food Supplements Information Service (hsis.org) to find out more about this miracle mineral… Secret support ‘Perhaps one of iron’s lesser-known talents is its ability to support our cognitive function,’ says Dr Ruxton. ‘Studies show that, as well as giving us a physical boost, optimum iron levels improve our attention span, keep our emotions stable, and can even dictate how impulsive…

We are all navigating an unpredictable world on our emotional rollercoaster. Humans like predictability, and our brain is designed to find meaning and patterns in the data coming our way. Greater predictability helps conserve our resources and helps us survive. However, no matter how organised we are, uncertainty will come our way. This impacts our brain and body budget – it’s demanding for our brain to deal with situations that are difficult to predict. If the data coming at our brain does not align with its predictions, it needs to regroup, try to understand and correct its prediction. Uncertainty over what is happening next means our brain is likely to predict that it needs to get revved up to respond to whatever is coming its way, and that uses energy.…

Our bodies host a long history of dos and don’ts. Growing up, what were you told you were not allowed to do with your body? Often, those early rules are still playing out the way you live in your body today. ‘Thou shall smile, even when your gut is telling you otherwise,’ ‘Thou shall dress appropriately, even when it’s not what you want to wear.’ In your journal, draft a list in response to all those body rules you grew up with that have been broken, or that you are now ready to break. Write a new list of body commandments for your body. Body pleasures you can savour. Maybe it’s a treat of a massage once a month, or a long-haul trip alone. When it comes to our own…

Feel at ease with trapeze WHERE: Circus Glory, London WHEN: Various dates throughout the year PRICE: Prices start at £25 for a taster class VISIT: circusglory.com Inject some play into your life and discover how hanging upside down from the ceiling can unleash a whole host of unexpected brain and body benefits! Described as a perfect blend of fitness and art, trapeze has escaped the confines of the circus so everyone can experience it. Circus Glory in London holds a whole range of adult classes and courses, from simple taster sessions to one-to-one tuition designed to help you take to the air like a pro. It’s dubbed by regulars as a great stress reliever and energy booster, and a wonderful reminder of the importance of play and creation. Fantastic fermentation…

B.fresh Relax juice shot, £2.80, b-fresh.co.uk Offering a blend of mood-boosting ashwagandha, L-theanine and kiwi, these little drinks offer a sense of calm, wellbeing and relaxation without drowsiness, all in a tasty hit of juice. Ancient + Brave Cacao + Collagen, £24, ancientandbrave.earth Combining the relaxing power of a cup of cocoa with botanicals including adaptogenic ashwagandha, this is a cup to help you relax and build stress resilience. We love that it’s available in packaging made from renewable resources, including leaves, which you can add to your food waste or compost. Ishga Warming Body Oil, £39, uk.ishga.com This seaweed-based organic oil can be added to your bath, or used on the skin for massage. It contains sandalwood, bergamot and patchouli, to calm, soothe and de-stress the mind. Subtle Energies…

When you engage in high-intensity walking, as you might with hiking, your body releases endorphins and serotonin – feelgood hormones – which give you a natural energy boost and trigger positive feelings in the body,’ says Dr Elena Touroni, a consultant psychologist and co-founder of The Chelsea Psychology Clinic. ‘Your body also becomes better at managing cortisol levels, helping reduce symptoms of stress and anxiety. ‘Hiking increases your exposure to sunlight and so raises your levels of vitamin D – reducing your likelihood of suffering from seasonal depression,’ adds Carla Khouri, a qualified mountain leader, outdoor instructor, and UK community lead at Merrell Hiking Club, a community that was set up to empower, inform and inspire female hikers. ‘When your body is mentally and physically tired, you are more likely…

Teriyaki aubergine and king oyster mushrooms with sesame rice For this recipe you will need to make teriyaki sauce, which takes a matter of moments – you can use shop-bought, but homemade is best and probably less sugared than most commercially produced sauces. ‘Teriyaki’ refers to the cooking method and roughly translates as ‘glazed and grilled’. The side of pickled ginger is entirely optional and the kimchi is far from in keeping with the Japanese theme – but either works well to cut through the salty, slightly sweet teriyaki sauce. Serves: 2 ● 1 large aubergine ● 2 king oyster mushrooms ● 180g sushi rice ● 150g purple sprouting or tenderstem broccoli ● 2 tsp toasted sesame seeds, plus extra to serve ● 2 tsp toasted sesame oil ● 1…